Food and Activity Record Packet - Link: UCOP's e-newsletter · 2020-01-01 · Food and Activity...
Transcript of Food and Activity Record Packet - Link: UCOP's e-newsletter · 2020-01-01 · Food and Activity...
This lesson teaches you how to determine your individual recommended daily caloric and food (based on their food record) to the recommended number of servings in MyPlate (www.choosemyplate.gov) food guide. You also have the opportunity to evaluate the calories you burned during exercise and identify food behaviors that contribute to maintaining a healthy weight.
Food and Activity Record Packet
Overview
University of California Cooperative Extension | 1553 Berger Drive | San Jose, California 95112
UCCE Santa Clara County © February 2013 Susan Algert, PhD, RD
*Adapted and modified from Dr. Susan Algert’s consulting materials
YOUR DAILY CALORIC NEEDS—
KEEPING A FOOD AND PHYSICAL ACTIVITY DIARY HELPS
TO MAINTAIN A HEALTHY WEIGHT
OBJECTIVES:
At the end of the lesson attendees will be able to:
• Identify the approximate number of calories they should consume daily to maintain a healthy weight and determine whether they are sedentary, moderate, or very active during the day.
• Complete a three day food and activity record that will help them to identify behaviors or aspects of their diet that impact their ability to maintain a healthy weight.
• List calories they burn in various types of physical activity and determine how the activities contribute to maintaining a healthy weight
REFER TO THE HANDOUTS IN THIS PACKET AND ANSWER THE FOLLOWING QUESTIONS:
I. Your desired caloric intake a. About how many calories should you consume during the day according to the MyPlate Food Intake Pattern Calorie Levels (pages 3-4)? Be sure to account for your activity level – sedentary, moderate, or active on page 5.
b. Refer to the food intake patterns on pages 6-7. What should your food intake pattern be for the day based on your caloric intake?
II. Food and Activity Diary: Keep track of your food intake and physical activity for three days using the attached forms (pages 8-11). Answer the following based on the result of your food record:
a. How did your intake of the different food groups compare to the recommended amounts on the food intake pattern sheet (pages 12-14)?
b. Did you get enough variety and balance in your diet? What should you eat more of? What should you eat less of (adjust calorie menu as needed)?
UCCE Santa Clara County © February 2013 Susan Algert, PhD, RD
*Adapted and modified from Dr. Susan Algert’s consulting materials
c. Do your emotions affect what you chose to eat? Please explain your answer.
d. How often do you eat somewhere other than at a table? Do you eat in front of the refrigerator or in front of the television? Is this healthy or unhealthy and why?
e. How hungry are you when you eat? Do you skip meals? Why is it desirable to eat three regular meals daily?
III Your calorie expenditure, physical activity and eating behaviors
a) List the different types of physical activity you participated in during your three day record and calculate the number of calories burned in each activity by using table on page 15 & 16, Figure I:
Type of activity Calories burned per minute
Total number of minutes of activity
Total number of calories burned in activity
b) Does your activity level balance with your food intake to help you maintain a healthy weight? Do you think you need to be more active?
c) List two activities you could participate in that might help you maintain a healthy weight.
d) List two behaviors you might change to help you maintain a healthy weight based on the handout, “Tips To Maintain A Healthy Weight,” on pages 17-18.
UCCE Santa Clara County © February 2013 Susan Algert, PhD, RD
*Adapted and modified from Dr. Susan Algert’s consulting materials
Figure I: Calories Burned Per Minute for Various Activities
Estimated calories burned are based on activities per minute. Actual calories burned vary with your individual body weight. The more you weigh, the more you burn, as indicated by the chart.
Activity Weight in pounds:
105 - 115
Weight in pounds:
127 - 137
Weight in pounds:
160 - 170
Weight in pounds:
180 - 200
Aerobic Dancing 5.8 6.6 7.8 8.6
Basketball full court 9.8 11.2 13.2 14.5
Bicycling -Stationary 10 mph
5.5 6.3 7.8 8.3
Bicycling -Stationary 20 mph
11.7 13.3 15.6 17.8
Bicycling - 10 mph 5.5 6.3 7.8 14.5
Golf - using handcart 3.3 3.8 4.4 4.9
Hiking (with backpack) 5.9 6.7 7.9 8.8
Jogging - 5 mph 8.6 9.2 11.5 12.7
Lawn Mowing (power motor)
3.5 4.0 4.8 5.2
Running - 8 mph 10.4 11.9 14.2 17.3
Skating - fast 8.1 9.3 10.9 12
UCCE Santa Clara County © February 2013 Susan Algert, PhD, RD
*Adapted and modified from Dr. Susan Algert’s consulting materials
Skiing - down hill 7.8 10.4 12.3 13.3
Skiing - cross country 13.1 15 17.8 19.4
Snow shoveling - light 7.9 9.1 10.8 12.5
Snow shoveling - heavy
13.8 15.7 18.5 20.5
Stair Climbing - normal speed 5.9 6.7 7.9 8.8
Swimming - 20 yds. a min. 3.9 4.5 5.3 6.8
Swimming - 60 yds. a min. 11 12.5 14.8 17.9
Tennis (singles) 7.8 8.9 10.5 11.6
Volleyball 7.8 8.9 10.5 11.6
Walking, 2 mph 2.4 2.8 3.3 3.6
Walking 4 mph 4.5 5.2 6.1 6.8
*Adapted and modified from http://www.coolnurse.com/ ; accessed on March 3rd, 2010
Activity Level
Age
19-20
21-25
26-30
31-35
36-40
41-45
46-50
51-55
56-60
Sedentary*
2600
2400
2400
2400
2400
2200
2200
2200
2200
Light/Moderate*
2800
2800
2600
2600
2600
2600
2400
2400
2400
Active*
3000
3000
3000
3000
2800
2800
2800
2800
2600
MyPlate Food Intake Pattern Calorie Levels
Males
*Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the Institute of Medicine Dietary Reference Intakes Macronutrients Report, 2002. Sedentary = less than 30 minutes a day of moderate physical activity in addition to daily activities. Light/Moderate = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities. Active = 60 or more minutes a day of moderate physical activ8t in addition to daily activities.
MyPlate Food Intake Pattern Calorie Levels
Females
*Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the Institute of Medicine Dietary Reference Intakes Macronutrients Report, 2002. Sedentary = less than 30 minutes a day of moderate physical activity in addition to daily activities. Light/Moderate = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities. Active = 60 or more minutes a day of moderate physical activ8t in addition to daily activities.
*Adapted and m
odified from http://w
ww
.mypyram
id.gov ; accessed on March 3
rd, 2010
Activity Level
Age
19-20
21-25
26-30
31-35
36-40
41-45
46-50
51-55
56-60
Sedentary*
2000
2000
1800
1800
1800
1800
1800
1600
1600
Light/Moderate*
2200
2200
2000
2000
2000
2000
2000
1800
1800
Active*
2400
2400
2400
2200
2200
2200
2200
2200
2200
Classification of Activities
Sedentary Doing homework Eating Listening to the radio Playing cards Reading Sitting in class Typing/Computer Watching T.V. Writing
Light/Moderate Dishwashing Light housework Mopping Personal care Preparing food Sweeping Walking slowly Carpentry work Light Gardening Walking moderately fast Window washing
Active Basketball Bicycling (13 mph) Cheerleading Cross-country Skiing Heavy housework Dancing (fast) Football Running (7 mph) Swimming Tennis
*Adapted and m
odified from D
r. Susan A
lgert’s consulting materials
Food Intake Patterns
Daily Amount of Food From Each Group
Vegetable subgroup Amounts are Per week
Food Intake Patterns continued
*Adapte
d a
nd m
odifie
d fro
m D
r. Susan A
lgert’s
consultin
g m
ate
rials
UCCE Santa Clara County © February 2013 Susan Algert, PhD, RD
*Adapted and modified from Dr. Susan Algert’s consulting materials
●●●●●●●●●●●●Food and Activity Diary for Three Days Name: ______________________________________Date____________________________ Height: _________________ Weight: ______________________ BMI:________________
Instructions for Keeping a Food Diary – Use One Page for One Day Record your daily food intake on the attached form. It is important that you maintain your usual food habits while recording what you eat. Be sure to write down everything that you put in your mouth for three days. It is best to record two week days and one weekend day to represent variations in your diet. Directions for filling out the Food Record:
1. Time: Record the time that you start and finish eating.
2. Food Eaten. Record the type of food eaten and how it was prepared (i.e., chicken breast, hamburger cooked, skinless, baked; 3-4 inch pancakes made mix; 2 chicken tacos with corn tortillas, etc).
Remember to record any condiments such as mayonnaise, mustard, and pickles. List all beverages including water, sodas, coffee, tea, etc.
3. Amount Eaten. Be very carefully in recording the quantity of food you actually consumed in ounces or cups.
4. Location. Note where you were while you were eating (i.e., table, work, car, etc).
5. Physical Activity. What kind of physical activity did you do today (i.e. walking, jogging,
gardening, etc).
UCCE Santa Clara County © February 2013 Susan Algert, PhD, RD
*Adapted and modified from Dr. Susan Algert’s consulting materials
FOOD DIARY Name: ______________________________________ Day 1 Date: ________________________ Time Food Eaten Amount Eaten Food group from
Pyramid Location Physical Activity
SUPPLEMENTS: COMMENTS:
UCCE Santa Clara County © February 2013 Susan Algert, PhD, RD
*Adapted and modified from Dr. Susan Algert’s consulting materials
FOOD DIARY Name: ______________________________________ Day 2 Date: ________________________ Time Food Eaten Amount Eaten Food group from
Pyramid Location Physical Activity
SUPPLEMENTS: COMMENTS:
UCCE Santa Clara County © February 2013 Susan Algert, PhD, RD
*Adapted and modified from Dr. Susan Algert’s consulting materials
FOOD DIARY Name: ______________________________________ Day 3 Date: ________________________
Time Food Eaten Amount Eaten Food group from
Pyramid Location Physical Activity
SUPPLEMENTS: COMMENTS:
Make a list of the reasons why
you want to maintain a healthy
weight.
TIPS TO
MAINTAIN A
HEALTHY
WEIGHT!
Keep a food record or
diary to help you become
more aware of what you
eat.
Record:
Time, location, activity
while eating, and feeling or
emotions
Never go to the supermarket when you’re
hungry. You may be a tempted to buy a food
you’ll regret once you get home.
Get more involved in family
projects and community
activities. Many people eat
simply out of boredom and
will find that other
activities are much more
fulfilling.
Set reasonable goals for yourself. You’ve had
all your life to form those “bad habits,” so
don’t expect to change them all overnight. If
you slip and eat something you shouldn’t,
don’t drown yourself in disappointment by
beginning a real eating binge.
Go out to a restaurant and
watch other people eat.
Compare how a thin
person and a heavy person
eat. Does the heavy
person gobble down their
food? Does the thin
person take their time
while eating?
Restrict your eating to one place. Don’t
take your food into your bedroom or
watch TV while eating. This will reduce
the number of places you associate with
food and eating.
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Eat before attending a
social function that
features food. That way,
you won’t be tempted
to eat something you
shouldn’t once you’re
there
Trim recipes. Make only the
amount you need for one
meal or place leftovers in the
refrigerator before you start
to eat. This cuts out second
helpings.
If you serve your food “family
style” (passing bowls of food
around the table), serve from the
kitchen range instead. This way,
the food will be out of sight and
people can help themselves just
the same
Write out a shopping list before
you go to the supermarket. Stick
to the list and don’t buy extra
items.
Chew each mouthful
of food 20 times
before swallowing. It
will increase your
concentration on
what you’re eating
and stretch the time
you spend eating.
Don’t watch TV or listen to the
radio while you’re eating. Without
these distractions, you’ll feel you’re
getting more out of each mouthful.
Never skip a meal.
Most people find
that if they skip a
one meal, they just
overeat at the next
meal.
Take up a new hobby
instead of eating. For
instance, if you try a
new craft, you’ll find
your hands will be
busy and your mind
occupied. You won’t
have time to think
about eating.
Always keep food out of sight,
“Out of sight, out of mind” means
you may not even think about food
if you’re not constantly looking at
it.
Take a walk or do some kind of
exercise instead of eating.
Contrary to popular belief,
exercise does not increase hunger.
*Adapted and modified from Dr. Susan Algert’s consulting materials
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